A common question posed by most of my patients is whether they can have baked and roasted snacks while at work to control their cravings and maintain their sugar balance. Fact is these can be a silent enemy or problematic for people with diabetes for several reasons. Most of the so-called roasted snacks are not roasted at all. They are fried in oil which is then sucked out but its non-greasiness is enough to convince you about its safety. (1) Low fibre content: Many baked and roasted snacks lack fibre, which is important for slowing down the absorption of sugar into the bloodstream and promoting stable blood sugar levels. Without enough fibre, these snacks can contribute to rapid spikes in blood sugar. (2) Unhealthy fats and added salt: Some baked and roasted snacks contain added sugars and unhealthy fats, such as trans fats and saturated fats, which can worsen insulin resistance and contribute to cardiovascular problems, both of which are concerns for people with diabetes. In the end, packaged roasted snacks are processed. It is better to pan-roast fox nuts in your home and keep them in a jar than buy the packaged variety which has excess salt and spices. (3) Carbohydrate content: Many baked and roasted snacks, such as potato chips and crackers, are high in carbohydrates. These are the primary nutrients that affect blood sugar levels, and consuming too much of them can lead to spikes. (4) High glycaemic index: Some baked and roasted snacks may claim they are controlling the amount of fat but have a high glycaemic index (GI), meaning they cause a rapid increase in blood sugar levels after consumption. Foods with a high GI can lead to sharp spikes and crashes in blood sugar levels, which can be dangerous for people with diabetes. (5) Portion control challenges: Baked and roasted snack packs are often highly palatable and easy to overeat, making portion control difficult. The misconception that these are healthy may also make you more indulgent. Eating large portions of these snacks can lead to a sugar rush in no time. Healthier snack options Pack a snack that has protein, fibre, is low in fat, salt and sugar. Try the following combinations: 1) Dry roasted dals, such as chickpeas, provide both protein and fibre. 2) Have whole fresh fruits, my best bet. In fact, keep one in your bag to munch on whenever your craving kicks in. Although dried fruits have fibre and are nutrient-dense, the dehydration process removes the water. So you tend to eat more raisins than you would have fresh grapes. While dried fruits are better than cookies, without being mindful of their portions, they will still send your blood sugar soaring. 3) Salads without dressing. 4) Have nuts and seeds but they must be unsalted, unsweetened, raw or boiled. 5) Air fried snacks would have lower fat content. 6) Read food labels carefully to identify ingredients like hydrogenated vegetable oil. However, whatever your choice, portion control and counting calories are still important as the slightest indulgence may push up your recommended limit for the day.
